These two conditions are both associated with aging, yet neither one is solely due to growing older. Osteoporosis is thinning of the bones, especially in the hip, spine and wrist. Arthritis is inflammation of the joints with loss of cartilage and sometimes growth of bone spurs and deformation of the joint. How are the two diseases similar?

They both begin without pain, but can progress to a point where pain in daily life can be debilitating

Exercise is prescribed to help both diseases, though in different ways. Weight bearing and resistance exercises can help build bone to combat osteoporosis. Most any exercise can help people cope better with arthritis, by maintaining range of motion and circulation, but exercise alone does not usually stop the progression of the inflammation.

A healthy diet full of vegetables, fruits, omega-3 oil and protein can help build bones to prevent, slow or reverse osteoporosis; the same type of diet may lessen the inflammation that causes arthritis.

Arthritis can present challenges for those who also are fighting osteoporosis. If you have arthritis in your knees, for example, you may not be able to run, jump, or engage in other high impact exercise that is often effective in stimulating bones to grow. There are alternatives, however, such as using resistance bands,Yoga, working out on a PowerPlate, which intensifies your workout, walking with a weighted vest, and participating in a program like Be Strong 4 Life, in which you perform high intensity isometric exercises for a very short time (5-10 seconds). Those with arthritis especially will want to cross train and vary their exercises to avoid repetitive stress on a joint. Changing up your exercise routine also makes it more fun.

The ingredients in my super smoothie keep changing...the latest addition is another powder...pure alfalfa. So far it's been fine...and one tablespoon contains 10 grams of alfalfa vs. less than 500 mg in one capsule. The benefit of alfalfa for bones is that it's a natural source of Vitamin K, which has been shown to contribute to formation of bones.

Another recent addition is collagen (in the form of beef gelatin powder). As long as I don't add too many frozen fruits, the gelatin mixes fine and adds no taste. One scoop has about 18 grams of protein. It's been great for my nails, which are now stronger and smoother after including collagen in my diet for about a month. Collagen is an important element of bones, as is protein. Studies have shown a link between lack of collagen in facial skin, and lower bone density. There's not a ton of academic research on the effectiveness of collagen supplements on bone density, but it seems to make sense that it would be helpful.

The other ingredients in my breakfast smoothie are kefir (for protein, calcium and probiotics), a dash of orange juice (for Vitamin C and good taste), Whey protein (also has calcium), a tablespoon of coconut oil , baby bok choy (great source of calcium that is easily absorbed), and anti-oxidant powerhouse: blueberries.

The blended drink does look green, but still tastes good. If you add raspberries, it will turn pink.

Author:

Sue OmansonI am a "boomer" myself, and interested in bone density because of a family history of osteoporosis. I believe that the condition is not inevitable, but it is hard to fight in our culture. As a patient, exerciser, friend, mom, citizen, and consumer, I want to share what I've learned.